Food is an essential item of survival for any being on this earth. Food is packed with the essential elements, called nutrients. After utilisation, these elements are absorbed by the body and help fulfil the integral needs of the body. The mood is the mental state of a person of any particular time. The term Mood swing has become very popular nowadays. The modernisation of life has gifted us many positive things, but it has some negative aspects as well. The developing pressure and workload leads to many long term mental disorders like anxiety or depression. In general, modernisation can have a negative impact on the mental health.
This is proved by scientific evidence-based study that few foods can help boost mental health. Here are a few discussed below:
Berries: Berries are rich in antioxidants . Flavonoids are one of the antioxidants. It is proved that flavonoids help to improve brain activity and lift-up the mood.
Avocado: This type of fruit is rich in vitamins particularly vitamin B-6. Avocado is also rich in folate and magnesium. All those components help to improve mood by helping the production of serotonin and dopamine.
Walnuts: Walnuts are a rich source of omega-3 fats. Omega 3 is one of the major nutrients for the brain. The DHA from walnuts help in serotonin production, in turn helps to elevate the mood.
Dark Chocolate: Chocolate has a chemical component called phenethylamine. This is a phenolic compound which has the potential to reduce stress and anxiety levels and elevate mood.
Green Tea: Green tea is a good source of catecholamines, which is also a type of antioxidant, and helps to elevate mood. Matcha green tea is particularly rich in amino acid L-theanine, which may also provide a soothing effect.
Coffee: Coffee has caffeine, tannins, and polyphenolic compounds. These help to boost the mood.
Probiotics: Probiotics are the good gut bacteria, that are involved in the production of serotonin, dopamine and GABA. Thus, it also helps to boost the mood.
Dark Green Leafy Vegetables: They are rich in magnesium, which can reduce stress and anxiety.
Pulses: Pulses are the good source of amino acids along with minerals like magnesium. This might also help to elevate mood.
Quinoa: It is a complex carb along with a good amount of protein and fibre. It also contains B vitamins, magnesium, iron and amino acids, which helps in serotonin production. Thus, might helps to elevate mood.
Broccoli: It is a good source of chromium, which might help to increase serotonin, norepinephrine, and melatonin and this is directly interlinked with mood elevation.
Banana: We all know banana is a rich source of potassium. It is also rich in vitamin B-6, which in turn helps to elevate mood. A low sodium, high potassium diet has a positive impact on a person’s mood.
Citrus fruits: Citrus fruits like oranges or lemons have an appealing fresh fragrance, which in turn might be fruitful for mood elevation.